Ideas about Off Season training.
So I have a pretty good idea of how I am going to train this coming off season. I have a 12 week program laid out. Just kind of fine tuning it as this prep gives me more information about where I am at and I come up with new ideas to use the toys that I now have access to.
“Main lifts” are going to be Log Push Press, 13-15" Deadlifts, and Front Squats. I will be hitting some kind of top set at something around 80% for Log and Front Squats and then hitting volume drop sets. For Deadlift training I am going to use a short ROM progression cycle for my top set. The other thing about the Deadlift top set is its going to be against bands. Which with every cycle I go through the band tension gets meaner. Then the volume work is going to Deficit Axle pulls with straight weight
Volume drop sets will be in 3 week intervals. High set moderate reps. Instead of just hammering high reps again I want to try this out. Still going to get decent volume in but hopefully give me chance to dial things in. I do think this will be more advantageous for Deadlifts and Overhead especially. I have nothing against high reps. Just trying out something else this go round. Trying to figure out what works and what doesn’t. Drop set progressions is going to be 10 sets of 4, then 11 sets of 3, 12 sets of 2, and 13 sets of 1 then move back to top and run again.
This doesn’t cover the GPP day. Which is pretty similar to how it now with some exceptions. Changing the Overhead to Axle against bands. For the first 3 weeks the lowerbody GPP movement is going to be Lunges with the Transformer bar or SSB. Which transitions back to the Transformer bar against bands on the 4th week on.
What I am thinking this will all look like
Day 1:
Log Push Press (SS) Griplement Pullups
AMRAP @ 80%
10 x 4 @ 60%
Circus DB (SS) Pullups
6 x 2
DB Incline Bench (SS) Band Pullaparts
Work up to a top of 12, 10, or 8 with a few reps in the tank. Then attempt to match two more times.
Shoulder ROK Swings (SS) OH Tricep Ext
3 sets.
Day 2:
ROM Progression Deadlifts 13-15"
AMRAP against Bands.
4 week cycle. Each completed cycle use a stronger band. Each run of the program revert to weakest band and add weight to the bar.
2" Axle Deficit DL
10 x 4 @ 60%
Cambered Bar Pause Squats
3 x 5, 4 x 3, 5 x 2
Yoke or Farmers (Down) + Sandbag or Keg (Back)
3 sets “Speed”
3 sets “Speed” + 20lbs
3 sets “Over Speed”
The idea of the third week is to try and use speeds I can’t use normally when using the implements by slightly front loading the implements to pull me forward more. Figure start light, build speed to start so I don’t bury myself with heavy moving event training and building some GPP.
Reverse Hypers
3 x 15, 3 x 18, 3 x 20.
Same weight each week. Once 3rd week is completed go back down to x 15 and add weight.
Day 3:
Axle Strict Press + Bands (SS) Griplement Pullups
8 x 2, 8 x 3
Same Weight both weeks. Add weight once week 2 is completed. EMOM.
*SSB Lunge + Bands (SS) Knee Jump
10 x 2/side (SS) x 2
Only first 3 weeks. 45 second rest
*Transformer Bar Squats + Bands (SS) Knee Jump
10 x 2 (SS) x 2\
Weeks 4 -12.
Cable Rows (SS) Pause CG Bench
5 x 10, 5 x 12, 5 x 15 (SS) 5 x 4, 5 x 3, 5 x 2
Day 4:
Front Squats
AMRAP @ 80%
10 x 4 @ 60%
*RDL
3 x 20, 3 x 18, 3 x 15
First 3 weeks only
*Pause Axle Deadlift
3 x 5, 4 x 3, 5 x 2
Weeks 4 -12
SSB Good Mornings + Bands
Not entirely sure how to do this one. Probably 3 high rep sets.
Nothing set in stone. But this is my preliminary plan. At the moment. Other idea I had was to do the good mornings on the GPP day in stead of the Squats and do some kind of loading event work on this day in that slot. For now just running it like this and maybe on the re run try that as an alternative.